Asparagus-Cheese Omelet - 4g Carbs, 1g Fiber, 3g Sugar
From: www.diabeticlivingonline.com
Servings: 1
Nonstick cooking spray
3 - 5 thin spears asparagus
3 egg whites OR 2 egg whites and 1 whole egg OR 1/2 cup refrigerated or frozen egg product, thawed
1/8 tsp freshly ground black pepper
1/2 tsp olive oil
1 oz desired flavor individually foil-wrapped spreadable cheese wedge, cut up
1 Tbsp red sweet pepper slivers
1 tsp snipped fresh parsley or basil
1. Lightly coat an unheated large nonstick skillet with cooking spray. Add asparagus to skillet and pan-roast over medium-high heat for 7 minutes or until browned and crisp-tender, turning occasionally. Set aside.
2. In a medium bowl combine egg whites and pepper. Using a fork, beat until combined but not frothy. In an 8-inch nonstick skillet heat oil over medium-high heat. Add egg whites to skillet. Reduce heat to medium. As eggs start to set, use a heatproof silicone spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.
3. Arrange the asparagus spears on half of the eggs in skillet. Top evenly with cheese. Fold the unfilled half of the eggs over the asparagus and cheese. Gently slide the omelet out of the skillet onto a serving plate. Sprinkle omelet with red sweet pepper slivers and parsley.
Makes 1 (1 omelet) serving
Servings: 1
Nutrition per Serving:
116 Calories, Fat, 5g Total Fat, 10mg Cholesterol, 1g Sat Fat,
2g Monounsaturated Fat, 4g Carbs, 1g Fiber, 3g Sugar, 15g Protein,
1mg Niacin, 427mg Sodium, 288mg Potassium, 81mg Calcium, 1mg Iron
Diabetic Exchanges: 1 Vegetables, 2 Lean Meat, 1 Fat
Variation - -
Salmon-Dill Omelet:
Prepare omelet as directed, except omit the asparagus, cheese, parsley, and red sweet pepper. Fill omelet with 3/4 ounce smoked salmon (lox-style) and 2 teaspoons finely chopped red onion. Top with 1 tablespoon plain nonfat yogurt and 1/2 teaspoon snipped fresh dill. Or, if desired, omit the fresh dill and stir a dash of dried dillweed into the yogurt and then spoon on top of the omelet.
Servings: 1
Nutrition per Serving:
104 Calories, 3g Total Fat, 1g Sat. Fat, 5mg Cholesterol, 602mg Sodium, 3g Carbs, 0g Fiber, 16 g Protein
Exchanges: 2 Lean Meat, 0.5 Fat
Carb choices: 0
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